Don't Think of It as a Diet
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Let me start off by saying I am not a nutritionist or a dietician or anything along those lines. I am a certified fitness professional that enjoys reading any and all new material on the latest diet research and trends. Gym members and my clients often ask me nutrition questions and I’m happy to share what worked for me and what I’ve learned from different sources.
Nutrition TrackingIt takes time and it takes honesty. Be honest with the program you’re using and be honest with yourself. To get the most benefit out of tracking what you eat, you need to be as accurate as possible. Maybe this means you have to get out the measuring cups or a kitchen scale—it’s so easy to underestimate when you’re “eyeballing” it.
Personally, I would recommend tracking for at least 7 days, but definitely continue until you feel like you have your calories or macros or whatever you’re tracking under control. I really enjoyed logging each food and then checking to see how it affected my numbers (I tried keeping track of calories as well as macros, which I’ll get more into later).
Yes, tracking your food intake takes a little more time than usual. Yes, your numbers will look much better if you don’t record the half of a pizza you ate after a few beers with your friends. Yes, it can absolutely be frustrating if you keep going over your calories or can’t seem to hit your target numbers. However if you’ve “tried everything” and can’t seem to reach your goals, tracking your food can be the ultimate determining factor.
Keep Food Quality In MindI’d be lying if I said I didn’t treat myself to a pint (or an ice cream taco) from Ben and Jerry’s or the occasional donut. Most of the time I follow the rule of trying to only buy foods from the outer aisles of the grocery store. This includes fresh produce, meat, dairy (i.e. things that aren’t processed and don’t come prepackaged in a box or bag).
I was a vegetarian for about 8 years and I’m still very conscious of my veggie intake. While I eat some meat now, I try to have a significant part of my plate be full of fresh (or even frozen) vegetables; they provide nutrients that your body needs and help to fill you up. Win-win!
Figuring Out Your MacrosWhat are they? In the simplest of terms, they are your proteins, fats, and carbohydrates. I found that they were super easy to track in MyFitnessPal. Under "nutrition," there’s a specific macros pie chart where you can set your target percentages. A good starting point might be 30% carbs, 30% fat, 40% protein; adjust your numbers from there week to week depending on how you feel and how it’s affecting your progress.
No, carbs are not the enemy! If you’re working out and including exercise in your weekly schedule, your body gets its energy from carbohydrates. Examples of what I consider to be “happy carbs” might be sprouted grain bread, sweet potatoes, brown rice, or protein pasta (I usually find this in the gluten-free sections of the store). Try to find carb sources that offer added nutritional benefits, not the white flour, bleached, Wonder Bread stuff.
So you’re over your carbs by 12%, or over your allotted calories by 75 or even more—It’s okay! Really, you were pretty darn close and did your best; tomorrow is a new day where you’ll get to try it again and change up what you eat for the day. And even if you’re not close? Keep trying! Ask for help, do some research and look for legitimate sources of information (choosemyplate.gov is loaded with ideas and is a great place to start). It’s not easy to change your eating habits and it will take time and practice.
Don't Think of It as a DietFind foods that you like to eat and that sustain you and make you feel good. To get lasting results, find a way to eat that you can maintain long-term. Cutting entire food groups out completely and then adding them back in often lead to drastic weight fluctuations.
Not to mention feeling unhappy and deprived. It’s not easy going out to eat with friends and watching them eat everything that you’re now “not allowed.” If you know you’re going out with friends later or can’t give up having a naughty midnight snack, plan ahead for it; find a way to fit it into your new healthy way of life.
When you do go out with your friends or treat yourself a little more than you should, please enjoy it! Enjoy every single bite of it and have it in your head that you’re going to get right back to your new eating habits as soon as you’re done.
I often get asked what I eat, some of my favorite things that I eat daily include the following:
Sprouted PB and J
Sausage and Egg Breakfast Bowl
Fill-You-Up Fruit and Yogurt
Pep in Your Step Protein Shake
Blend together:
Fitness via Breaking Muscle https://ift.tt/1GxgPEe October 24, 2018 at 10:42AM
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Can Plant-Based Protein Get You Jacked?
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Gabriel Vergani / EyeEm
How are you getting your protein? Are you loading up a shaker full of whey powder, or are you going for a plant-based alternative, like hemp, peas, and rice? The plant-based method is growing in popularity, but some people might not be convinced that it will yield the same results as the tried-and-true methods. Well we’re putting plant-based protein on trial to see if it’ll get you just as jacked as the animal-based stuff. Opening ArgumentsDefenseProtein is protein, no matter where it comes from. Your body (and muscles) don’t care about the origin of the protein macro-nutrient that you’re ingesting after a hard workout. It will be utilized the same way. This is why there are plenty of vegetarian bodybuilders and strength athletes who have excelled at their particular sport on a plant-based diet. ProsecutionSure, protein is simply a molecule that helps build up bones, muscles, and tissue, but all protein sources aren’t equal. The amino acids that make up protein are important, and not all protein sources contain a full batch of the essential aminos our bodies need for optimum performance. Animal sources usually contain all the essential aminos, whereas plant-based powders have to have them added, which can be less effective. EvidenceA 2013 study published in Nutrition Journal had 24 guys lift weights and supplement with either whey protein or rice protein (at a high dose) for eight weeks. Researchers found no difference in metrics like muscle thickness, fat loss, strength, and power. Some claim that soy protein can affect hormone levels in men (and spur breast growth), but recent research by St. Catherine University in Minnesota showed that soy protein isolate had no effect on any levels of the hormones tied to reproduction in men. Research in Journal of the American College of Nutrition in 2013 found that when whey was stacked up against soy supplements after resistance training, those taking whey ended up with almost double the lean muscle mass gains. A recent study from Florida International University looked at MMA fighters who supplemented with either whey or rice protein during intense training. They found no significant differences in body composition after six weeks. VerdictThere are differences between protein sourced from animals and protein derived from plants, but they aren’t significant enough to recommend one over the other. With whey protein, you’re getting a complete profile of aminos, but a multisource plant protein powder can cover the bases. SentencingGo with whichever you pre fer. Some guys say that whey protein upsets their stomachs; if that’s the case for you, go with whey-free protein. Either way, try to get in about one gram of protein per pound of body weight per day. [RELATED1]
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz October 24, 2018 at 10:24AM
2 Overhead Squat WODs for Shoulder, Leg, and Core Strength
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Per Bernal
The people who say squatting is bad for your knees are usually the same ones screaming about how overhead squatting is bad for your back. It’s only “bad” if you want your lower back to remain weak and unstable and you prefer the rounded shoulders that every desk jockey on the planet has. All the overhead squat does is expose weakness—and provide the very training stimulus you need to correct that weakness. You already know that overhead pressing works the shoulders and, secondarily, the core. With a wide grip and heavy weight, the overhead squat works the shoulders and core—as well as the lats, rhomboids, spinal erectors, and, Follow the step-by-step guide to the overhead squat at right, then try one of the WODs. [RELATED1] How To Do It1. Grab a loaded barbell with a wide grip and press it overhead. 2. “Shrug” your shoulder girdle upward and lock out your elbows to steady the bar in place with your head pushed slightly forward. 3. Engage your abs and lats to keep perfect tension in your upper body. 4. Descend into a low squat, leading with your hips. Your arms will want to bend during the descent, but keep them locked out. Engage your glutes and hamstrings to return to the start. [RELATED2] WOD #1Exercise: Overhead Squat Reps: 10X10 min EMOM WOD #2Exercise: Overhead squat and chest-to-bar pullup Reps: 21,15,9 Nate Foster is a CrossFit Games competitor and the co-founder of Rhinoco (rhinocofitness.com).
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz October 24, 2018 at 09:48AM
'Smackdown' Recap: The Usos Pay Tribute to Roman Reigns, Becky Lynch Attacks Charlotte at the WWE Performance Center
https://ift.tt/2S8noM9 AJ Styles and Daniel Bryan may be renowned Superstars with a long history of championships on their resumes, but that doesn't mean they can work well together. This was more evident than ever on this week's episode of Smackdown Live, where they faced tag-team veterans The Usos. While Styles and Bryan were as technically skilled as ever, it was clear they didn't have the chemistry to compete with the Usos. Right when it seemed they had the advantage, Styles missed a Phenomenal Forearm and then attempted a Pele Kick that hit Bryan right in the face. In the chaos, Jey Uso was able to land a kick on Bryan, with Jimmy Uso landing a splash for the pin. During the splash, Jimmy did Roman Reigns' trademark “Superman Punch” pose, a tribute to his cousin who has recently been announced to be battling leukemia. Post-match, the two brothers dedicated the win to their fellow family member: Meanwhile, with the women-only Evolution only days away, Becky Lynch was clearly none too happy with the beatdown she got from Charlotte weeks prior. As a result, she plotted revenge in a place Charlotte would never expect it: The WWE Performance Center. Charlotte came to the Performance Center to give a motivational speech to a group of rookie WWE prospects. However, as she opened up the floor for questions, she was soon interrogated by none other than Lynch. The two quickly came to blows, with the prospects and Performance Center staff being forced to restrain them. We'll get a final answer as to who gets the last laugh in four days at Evolution.
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz October 24, 2018 at 08:44AM
The 9 Craziest (and Cringiest) Gimmick Matches in WWE History
https://ift.tt/2Rh3NrZ Fitness via Muscle & Fitness https://ift.tt/2zjtGBz October 24, 2018 at 08:09AM
5 Probiotic Foods for a Healthier Gut
https://ift.tt/2POLZUw Fitness via Muscle & Fitness https://ift.tt/2zjtGBz October 23, 2018 at 04:00PM
Do Float Tanks Help With Recovery?
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Courtesy of Omaha World Herald
When it comes to recovery, pro athletes and celebrities like Tom Brady and Joe Rogan are all big fans of floating in a tank of nothingness. Officially they’re called sensory-deprivation tanks (aka isolation or float tanks). These oblong-shaped pods are filled with skin-temp water and thousands of pounds of Epsom salt, and they’re pitch-black when shut. They’re used to enhance visual performance, reduce cortisol (the stress hormone), and increase circulation, according to Shane Stott, owner of Zen Float Co. and author of The Float Tank Cure. Stott reports, anecdotally, that it used to take ultramarathon runner Yassine Diboun, who regularly runs 50 to 100 miles, two weeks to recover from a race. But with floating, he now recovers in one week. And studies back up most of the claims. Swedish research shows that stress, depression, anxiety, and pain were significantly lessened for floaters, while optimism and sleep quality significantly increased. Lower blood pressure and lower levels of cortisol were found in a 2004 study in the journal Psychology & Health. And a study in the Journal of Applied Sport Psychology showed that time in the tank was able to lower muscle tension. As for drawbacks? “There’s no mental risk, although it seems a little scary at first,” Stott says. If you’re claustrophobic, he suggests leaving the tank door open at first. Looking to buy your own tank? Here’s a few of the best on the market. [RELATED1] ESCAPE PODMade in the USA with high-quality components. From $8,900; escapepodtank.com ROYAL SPAFiberglass tanks that come with an ozone-filtration system. From $8,580; royalspa.com ZEN FLOAT CO.It offers a rigid tank or a less expensive aluminum-framed inflatable tent. From $1,940; zenfloatco.com FLOAT FEESMost cities have spots that offer float-tank services. They usually range between $50 and $100 per session, with package deals often available. For more information, check out the Floatation Tank Association at floatation.org. Or simply Google “float tanks near me.” [RELATED2]
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz October 23, 2018 at 03:53PM
Back from Boston with Another Victory
https://ift.tt/2qadA7j I’m happy to report that I’m back from a recent trip to Boston where Katie Taylor and I came away with another impressive victory, improving her professional record to 11-0. Katie retained her two world titles with a dominant, shutout performance over former world champion Cindy Serrano. Katie was in complete control from the first round on, handing Serrano her first defeat in over 6 years. All three judges scored the bout the same, 100-90. Thanks to those who made the trip to the TD Garden to see the fight, as well as those who tuned in via Sky Sports or the new DAZN streaming service. We are always grateful for the widespread support. The Irish Supporting the IrishIt’s also great to receive so much support from other past and present fighters. Two in particular will surely ring a bell with most readers. First, you can see the legendary Micky Ward pop in while I was wrapping Katie’s hands. It’s always great to see Micky as I’ve taught his patented double left hook to every fighter I’ve ever trained. You can see him give a quick demo below.
Next, you’ll see Conor McGregor lend his support shortly before we walked out to the ring. He’s also continued to show his support after the fight via social media (ex. here and here).
Back in DecemberIt looks like we will be back in action again in December. And while the date and venue have not yet been confirmed, I’ll post updates to social media as soon as I know. Just follow any of the links below. Facebook – Instagram – Twitter Thanks again for the support, and check back soon as I’ll be posting more training entries to the blog this week. +++++
The post Back from Boston with Another Victory appeared first on RossTraining.com. Fitness via RossTraining.com https://ift.tt/yhOp7p October 23, 2018 at 02:49PM
Gigantic Bodybuilder Martyn Ford Is About to Try His Hand at MMA
https://ift.tt/2yWtI0w Actor and bodybuilder Martyn Ford isn't your average dude in any way, shape, or form. He stands at 6'8" and weighs in at 320 pounds, according to his IMDB bio, and he's appeared alongside veteran actors likeScott Adkins and Dave Bautista in action films. Now, he's taking a foray intocombat sports. Ford recently posted on Instagram to announce his signing with Konfrontacja Sztuk Walki (KSW), an MMA organization in Poland.
He's already overhauled his training routine to get ready for his debut, and he's set to hit the cage in early 2019, according toKSW's press release. Ford has been sharing some training updates on Instagram, and we definitely wouldn't want to be stuck in an MMA cage with him.
Ford seems confident in his training and is excited to take on a new athletic endeavor (we can't imagine his potential opponents are all too thrilled about it). In another post, he shared his rationale behind trying his hand at MMA. "Time after time I have over come obstacles in life, it’s time to do it again, and I can’t wait," he wrote. "Let’s be honest, we all want to win, be successful and the best. But it’s what you are willing to do, how hard your willing to work and how far you can push yourself mentally and physically that counts. Why am I doing this ??? Because I want to set an example to my daughters that in life, the only limits we have are limits we set ourselves." Follow Ford on Instagram at @martynfordofficial to keep up with his fight training and MMA debut.
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz October 23, 2018 at 12:27PM
Conor McGregor Humbly Breaks Down His Loss at UFC 229
https://ift.tt/2yXimJA You may not be a fan of Conor McGregor’s verbose pre-fight trash talk, but no one can say that the Irishman isn’t humble in defeat. Three weeks after tapping due to neck crank in the fourth round of his highly anticipated brawl with current UFC lightweight king, Khabib Nurmagomedov, McGregor publicly analyzed the fight—round by round—before coming to a mature conclusion “What can I say? It was a great fight and it was my pleasure. I will be back with my confidence high. Fully prepared. If it’s not the rematch right away, no problem. I will face the next in line. It’s all me, always, anyway. See you soon my fighting fans. I love you all.” With 29 million Instagram followers (more than double what the UFC has), a new whiskey company, and a suit deal with David August, it’s easy to think of Conor McGregor as a brand and not an athlete. But at his core, McGregor is a competitor—a damn good one—and these lucid moments from the eccentric fighter are a reason why fans are quick to forgive him for his antics.
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz October 23, 2018 at 12:20PM |
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